This tool allows you to quickly build your weightlifting programs, ensure you have proper weekly volume per muscle group, and balance it with the time you spend in a gym. You can build multi-week programs, plan your mesocycles, deload weeks, testing 1RM weeks, and see the weekly undulation of volume and intensity of each exercise on a graph.
Set the program name, create weeks and days, type the list of exercises for each day, putting each exercise on a new line, along with the number of sets and reps after slash (
/
) character, like this:
Squat /3x3-5
Romanian Deadlift /3x8
Autocomplete will help you with the exercise names. You can also create custom exercises if they're missing in the library.
On the right you'll see Weekly Stats, where you can see the number of sets per week per muscle group, whether you're in the recommended range (indicated by color), strength/hypertrophy split, and if you hover a mouse over the numbers - you'll see what exercises contribute to that number, and how much.
The exercise syntax supports RPEs , percentage of 1RM, rest timers, various progressive overload types, etc. Read more about the features in the docs!
When you're done, you can convert this program to Liftosaur program, and run what you planned in the gym, using the Liftosaur app!
To use this program:
Install Liftosaur app
Copy the link to this program by clicking on below
Import the link in the app, on the Choose Program screen.
02:14
9
1
2
3
4
5
6
7
8
Hip Thrust, Barbell /3x6-10
Bulgarian Split Squat, Dumbbell /3x8-12
Front Squat /3x10-15
Bench Press, Barbell /3x5-8
Bent Over One Arm Row, Dumbbell /4x8-12
Bicep Curl /4x10-15
Skullcrusher, Dumbbell /4x10-15
Lateral Raise, Dumbbell /4x8-12
02:13
9
1
2
3
4
5
6
7
8
Squat, Barbell /3x5-8
Romanian Deadlift, Dumbbell /3x6-10
Hip Abductor, Cable /3x12-20
Overhead Press, Dumbbell /3x6-10
Bent Over One Arm Row /4x6-10
Incline Bench Press, Dumbbell /3x8-12
Standing Calf Raise, Dumbbell /5x8-12
Lateral Raise /4x10-15
02:16
9
1
2
3
4
5
6
7
8
Sumo Deadlift, Barbell /3x5-8
Hip Thrust, Barbell /3x10-15
Lunge, Dumbbell /3x8-12
Bench Press, Dumbbell /3x10-15
Lat Pulldown, Cable /4x10-15
Skullcrusher, Dumbbell /4x8-12
Lying Bicep Curl, Dumbbell /4x8-12
Lateral Raise, Dumbbell /4x10-15
Week Stats
Total Sets: 84
Strength Sets: 0, 0%
Hypertrophy Sets: 84, 100%
Upper Sets:52 (52h), 3d
Lower Sets:32 (32h), 3d
Core Sets:0
Push Sets:32 (32h), 3d
Pull Sets:20 (20h), 3d
Legs Sets:32 (32h), 3d
Shoulders:26↓ (26h), 3d
Triceps:14↓ (14h), 3d
Back:20↓ (20h), 3d
Abs:7↑ (7h), 2d
Glutes:27↓ (27h), 3d
Hamstrings:15↓ (15h), 3d
Quadriceps:18↓ (18h), 3d
Chest:23↓ (23h), 3d
Biceps:16↓ (16h), 3d
Calves:13↓ (13h), 3d
Forearms:12 (12h), 3d
{"maxWidth":2400,"url":"/planner"}
{"exportedProgram":{"customExercises":{},"program":{"id":"djvvpyld","name":"Modified Women's 3 Day Full Body (home/garage gym)","url":"","author":"","shortDescription":"","description":"","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"jscacses","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1737130169831,"planner":{"name":"Modified Women's 3 Day Full Body (home/garage gym)","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"Hip Thrust, Barbell / 3x6-10\nBulgarian Split Squat, Dumbbell / 3x8-12\nFront Squat / 3x10-15\nBench Press, Barbell / 3x5-8\nBent Over One Arm Row, Dumbbell / 4x8-12\nBicep Curl / 4x10-15\nSkullcrusher, Dumbbell / 4x10-15\nLateral Raise, Dumbbell / 4x8-12","id":"ruebfrxj"},{"name":"Day 2","exerciseText":"Squat, Barbell / 3x5-8\nRomanian Deadlift, Dumbbell / 3x6-10\nHip Abductor, Cable / 3x12-20\nOverhead Press, Dumbbell / 3x6-10\nBent Over One Arm Row / 4x6-10\nIncline Bench Press, Dumbbell / 3x8-12\nStanding Calf Raise, Dumbbell / 5x8-12\nLateral Raise / 4x10-15","id":"xggifhwy"},{"name":"Day 3","exerciseText":"Sumo Deadlift, Barbell / 3x5-8\nHip Thrust, Barbell / 3x10-15\nLunge, Dumbbell / 3x8-12\nBench Press, Dumbbell / 3x10-15\nLat Pulldown, Cable / 4x10-15\nSkullcrusher, Dumbbell / 4x8-12\nLying Bicep Curl, Dumbbell / 4x8-12\nLateral Raise, Dumbbell / 4x10-15","id":"hytyhsck"}],"id":"sfyvscfg"}],"vtype":"planner"},"vtype":"program"},"version":"20251030203130","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
